ReGroove Fitness

by Wellness Coach Dan Ma

Uncategorized

Types of Muscle Contractions

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What happens when you make a muscle? It depends on what muscle contraction you are using. There are three types:

  1. Concentric contraction: Widely known as muscle contraction. While they do look nice, the force generated by the muscle is less than the muscle’s maximum as the muscle shortens. It uses more energy than the other two types, and it generates the least amount of force.
  2. Eccentric contraction: The external force on the muscle is greater than the force that the muscle can create, which then the muscle is forced to lengthen due to the high external load. The maximal force generated by the muscle is the highest, but the energy consumption is the lowest.
  3. Isometric contraction: This contraction creates force without changing muscle length. It requires high amounts of energy through the force generated by the muscle. This force is equal to the external load.

The Physical Activity Readiness Questionnaire Plus

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If you answered YES to one or more of the questions from PAR-Q 1. Please complete PAR-Q 2.

The Physical Activity Readiness Questionnaire (PAR-Q 2)

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If you answered YES to one or more of the PAR-Q 2 about your medical condition: You should seek further information before becoming more physically active or engaging in a fitness appraisal. You should complete the specially designed online screening and exercise recommendations program – the ePARmed-X+ at www.eparmedx.com and/or visit a quailed exercise professional to work through the ePARmed-X+ and for further information. Delay becoming more active if:

  • You have a temporary illness such as a cold or fever; it is best to wait until you feel better.
  • You are pregnant – talk to your health care practitioner, your physician, a qualified exercise professional, and/or complete the ePARmed-X+ at www.eparmedx.com before becoming more physically active.
  • Your health changes – talk to your doctor or qualified exercise professional before continuing with any physical activity program.

My Hours

Below is my hours of operations. I live in Portland, Oregon, which is in the Pacific Daylight Time zone (seven hours behind the Coordinated Universal Time). For your convenience, here is a link to the Time Zone Converter web app.

  • Mondays: 5:30 pm – 8 pm Oregon – Portland PDT (UTC -7) 
  • Tuesdays: 5:30 pm – 8 pm Oregon – Portland PDT (UTC -7)
  • Wednesdays: 5:30 pm – 8 pm Oregon – Portland PDT (UTC -7)
  • Thursdays: 5:30 pm – 8 pm Oregon – Portland PDT (UTC -7)
  • Fridays: 5:30 pm – 8 pm Oregon – Portland PDT (UTC -7)
  • Saturdays: 7 am – 3 pm Oregon – Portland PDT (UTC -7)
  • Sundays: 7 am – 3 pm Oregon – Portland PDT (UTC -7)

My Calendar

Make An Appointment

Consultations can take anywhere from 45 minutes to an hour.

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NASM Exercises

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Resistance Training Exercises

Total Body-Stabilization

  • Ball Squat, Curl to Press
  • Multiplaner Step–Up Balance, Curl, to Overhead Press

Total Body-Strength

  • Lunge to Two-Arm Dumbbell Press
  • Squat, Curl, to Two-Arm Press

Total Body-Power

  • Two-Arm Push Press
  • Barbell Clean

Chest-Stabilization

  • Ball Dumbbell Chest Press
  • Push-Up

Chest-Strength

  • Flat Dumbbell Chest Press
  • Barbell Bench Press

Chest-Power

  • Two-Arm Medicine Ball Chest Pass
  • Rotation Chest Pass

Back-Stabilization

  • Standing Cable Row
  • Ball Dumbbell Row

Back-Strength

  • Seated Cable Row
  • Seated Lat Pulldown

Back-Power

  • Medicine Ball Pullover Throw

Shoulder-Stabilization

  • Single-Leg Dumbbell Scaption
  • Seated Stability Ball Military Press

Shoulder-Strength

  • Seated Dumbbell Shoulder Press
  • Seated Shoulder Press Machine

Shoulder-Power

  • Front Medicine Ball Oblique Throw
  • Overhead Medicine Ball Throw

Biceps-Stabilization

  • Single-Leg Dumbbell Curl
  • Single-Leg Barbell Curl

Biceps-Strength

  • Seated Two-Arm Dumbbell Biceps Curl
  • Biceps Curl Machine

Triceps-Stabilization

  • Supine Ball Dumbbell Triceps
  • Prone Ball Dumbbell Triceps Extensions

Triceps-Stregth

  • Cable Pushdown
  • Supine Bench Barbell Triceps Extension

Leg-Stabilization

  • Ball Squat
  • Multiplaner Step-Up to Balance

Leg-Strength

  • Leg Press (Hip Sled)
  • Barbell Squat

Leg-Power

  • Squat Jump
  • Tuck Jump

Flexibility Training Exercises

Stretches For Myofascial Release

  • Gastrocnemius/Soleus (Calves)
  • Tensor Facsia Latae (TFL)/Iliotibial (IT) Band
  • Adductors
  • Piriformis
  • Latissimus Dorsi

Static Stretches

  • Static Gastrocnemius Stretch
  • Static Standing TFL Stretch
  • Static Kneeling Hip Flexor Stretch
  • Static Standing Adductor Stretch
  • Static Latissimus Dorsi Ball Stretch
  • Static Pectoral Stretch
  • Static Upper Trapezius/Scalene Stretch

Active-Isolated Stretches

  • Active Gastrocnemius Stretch with Pronation and Supination
  • Active Supine Biceps Femoris Stretch
  • Active Standing TFL Stetch
  • Active Kneeling Hip Flexor Stretch
  • Active Standing Adductor Stretch
  • Active Latissimus Dorsi Ball Stretch
  • Active Pectoral Stretch
  • Active Upper Trapezius/Scalene Stretch

Dynamic Stretches

  • Prisoner Squat
  • Multiplaner Lunge with Reach
  • Single-Leg Squat Touchdown
  • Tube Walking: Side-to-Side
  • Medicine Ball Lift and Chop

Cardiorespiratory Fitness Training

Stage Training

  • Stage 1
  • Stage 2
  • Stage 3

Circuit Training

Core Training

Core-Stabilization

  • Marching
  • Two-Leg Floor Bridge
  • Floor Prone Cobra
  • Prone Iso-Abs (Plank)

Core-Stregth

  • Ball Crunch
  • Back Extension
  • Reverse Crunch
  • Cable Rotation

Core-Power

  • Rotation Chest Pass
  • Ball Medicine Ball Pullover Throw
  • Front Medicine Ball Oblique Throw
  • Soccer Throw

Balance Training

Balance-Stabilization

  • Single-Leg Balance
  • Single-Leg Balance Reach
  • Single-Leg Hip Rotation
  • Single-Leg Lift and Chop
  • Single-Leg Throw and Catch

Balance-Strength

  • Single-Leg Squat
  • Single-Leg Squat Touchdown
  • Single-Leg Romanian Deadlift
  • Multiplanar Step-Up to Balance
  • Multiplaner Lunge to Balance

Balance-Power

  • Multiplanar Hop with Stabilization (all three planes)
  • Multiplanar Single-Leg Box Hop-Up with Stabilization
  • Multiplanar Single-Leg Box Hop-Down with Stabilization

Plyometric (Reactive) Training

Plyometric-Stabilization

  • Squat Jump with Stabilization
  • Box Jump-Up with Stabilization
  • Box Jump-Down with Stabilization
  • Multiplaner Jump with Stabilization

Plyometric-Strength

  • Squat Jump
  • Tuck Jump
  • Butt Kick
  • Power Step-Up

Plyometric-Power

  • Ice Skaters
  • Single-Leg Power Step-Up
  • Proprioceptive Plyometrics

SAQ Training

SAQ Speed Ladder Drills

SAQ Cone Drills

  • 5-10-5 Drill
  • Modified Box Drill
  • T-Drill
  • Box Drill
  • L.E.F.T. Drill

Five Taoist Elements for Organs and Emotions

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Element Metal Water Wood Fire Earth
Yin Organ Lungs Kidneys Liver Heart Spleen & Pancreas
Yang Organ Large Intestine Bladder Gall Bladder Small Intestine Stomach
Sensory Organ Nose Ears Eyes Tongue Mouth
Body Part Skin Bones Tendons Pulse Muscles
Body Fluid Mucus Urine Tears Sweat Saliva
Sound SSS CHOO SHH HAW WHO
Color White Blue Green Red Yellow
Yang Emotion Courage, Righteousness, and Justice Gentleness & Stillness Generosity, Kindness, and Forgiveness Love, Joy, and Happiness Openess, Trust, and Fairness
Yin Emotion Sadness & Depression Fear Jealousy & Envy Hate, Cruelty, and Impatience Worry, Anxiety, and Mistrust
Season Autumn / Fall Winter Spring Summer Indian Summer
Months August, September, and October November, December, and January February, March, and April May, June, and July No months
Climate Dry Cool Moist Warm Mild
Taste Pungent Salty Sour Bitter Sweet
Sense Smell Hearing Sight Speech Taste
Smell Rotten Putrid Rancid Scorched Fragrant
Planet Venus Mercury Jupiter Mars Saturn
Direction West North East South Center
Trigram ☱ ☵ ☳ ☲ ☷
I Ching Lake Water Thunder Fire Field
Mental Quality Rationality Resourcefulness Spontaneity Passion Honesty
Life Adulthood Old Age & Conception Early Childhood Pre-puberty Adolescence
Animal Furred Shelled Scaly Feathered Human
Combat Splitting Drilling Crushing Pounding Crossing
Ancient Taoism is rooted in the belief of a Universal Force, which has two qualities known as Yin and Yang, the polarities of the primordial force. Taoism believes the universe is made of five physical elements:
  1. Metal
  2. Water
  3. Wood
  4. Fire
  5. Earth
There are five immaterial processes of energy that are expressed in the material elements:
  1. Metal = energy solidifying
  2. Water = energy sinking
  3. Wood = energy expanding
  4. Fire  = energy rising
  5. Earth = energy centered
These elemental processes are expressions of energy that can be found in both nature and the universe. The very same forces that we find in nature with the five elements, can be found In humans we find their expressions in our five major organs. The five expressions of energies can be observed moving the galaxies.